Wednesday, June 17, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast kick on back by 25's
200 easy choice skulling
1:00 rest
16 x 50 @ 1:00
1-4: fist free
5-8: choice drill fly
1 x 300 - 50 offside breathing fly, 25 fly kick on side
:20 rest
1 x 300 - 50 swim free, 25 choice drill fly
6 x 75 @ 1:45 - 25 swim backstroke, 25 drill fly, :10 rest, then 25 swim fly with FAST breakout, FAST fly swim to the middle of the pool, then easy drill to the end
9 x 50 swim free @ :50 - 2 negative split free br 3, then #3 is fly/free by 25's
1:00 rest
8 sets of:
2 x 50 drill @ 1:15
2 x 50 swim fly at 200 GP - not all out, but at 200 GP (31.8-32.3) @ 1:15
1 x 75 swim FAST fly - get time then go right into...
1 x 75 drill @ 2:00
200 easy choice drilling or pulling after 3rd & 6th sets
Warmdown with 400 pull & 400 drill after 8th set. Do an excellent job with your HW today & get excited for the meet next weekend. Have a great day!